Getting Un-Fat

**Cgrant** · 01-05-2011, 08:43 AM

So,
Now that I have spent the last 3 months eating like shit, drinking my sorrows away and working minimum of 60 hrs a week, I am bigger than ever, in the worst way.

Starting Weight 268
Starting Fatness: a really high % (# unknown)
Goal: GET LESS FAT! (bf% loss/overall weight loss)

Diet: Approx 2900 Cals Daily
~100 G Fat
~100 G Carbs
~250 G Protein
(only 100 g carbs and 250 protein is going to be a pain for me..)

Workout:
Currently courtesy of Thibaudeau's Dr Jekyll/Mr Hyde
(modified to fit my schedule of course)

Monday:
A1. Flat Bench 6 Sets 8/8/6/6/4/4 (increasing weight)
A2. Bent over BB ROW 6 Sets 8/8/6/6/4/4 (increasing weight)
B1. Decline DB Bench 4 Sets 8/8/6/6 (increasing weight)
B2. Seated Low Rows 4 Sets 8/8/6/6 (increasing Weight)
C1. Low Incline Close Grip Bench 4 Sets 8/8/6/6 (increasing weight)
C2. Hammer Curl 4 Sets 8/8/6/6 (increasing weight)
Low-intensity cardio 35 min Treadmill N/A 3.0mph / 12 deg. incline

*a1 60 sec rest, a2 60 sec rest, a1, ETC*
increase in weitht is planned, when possible

Tuesday
A. Back squat 6 sets 8/8/6/6/4/4 (increasing weight)
B. Leg press 4 sets 10/8/6/6 (increasing weight)
C. Hack squat 3 sets x8 (increasing weight)
D. Leg extension 3 sets 8+max+max (increasing weight)

Wednesday
Off - working 8am-2am

Thursday
Off - working 8am - 2am

Friday

A1. Seated press in Smith machine 6 sets 8/8/6/6/4/4
A2. Barbell shrugs in Smith machine 6 sets 8/8/6/6/4/4
B1. High incline (60 deg.) DB press 4 sets 8/8/6/6
B2. Close parallel grip lat pulldown 4sets 8/8/6/6
C1. Decline skullcrusher 4 sets 8/8/6/6
C2. Standing barbell curl 4 sets 8/8/6/6
Low-intensity cardio 35 min Treadmill N/A 3.0mph / 12 deg. incline

Also,
i need to find more time to SLEEP. averaging 4-5 hrs nightly, except for weekends, which I am sure isnt helping.

ANYONE WANT TO SUGGEST A DIFFERENT EXERCISE TO USE??? IM OPEN TO HELP!!
Thanks

CG

**TwisT** · 01-05-2011, 08:50 AM

Add an exercise to stimulate your delts a bit more on the shoulder day.

-T

**Cgrant** · 01-05-2011, 08:52 AM

Originally Posted by TwisT

Add an exercise to stimulate your delts a bit more on the shoulder day.

-T

Thanks T,
Thinking Pec Deck, incline or flat flyes..
opinion?

**TwisT** · 01-05-2011, 09:15 AM

Reverse incline DB flys are great. Lightweight controlling the negative.

-T

**Cgrant** · 01-05-2011, 01:52 PM

Ill check that one out... thanks brother

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**Cgrant** · 01-07-2011, 01:35 PM

2 days off.. working 8am till 2 am every wed and thurs sucks dick... hopefully this "blizzarda" doesn't shut downthe gym.. work closed early. Shoveling at home and hopefully time to SFW

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**REDDOG309** · 01-07-2011, 01:38 PM

Where in New Jersey are you having a blizzard? I'm in Philly and we had about 1 inch.

**Cgrant** · 01-11-2011, 08:29 AM

Originally Posted by REDDOG309

Where in New Jersey are you having a blizzard? I'm in Philly and we had about 1 inch.

Shit I'm jealous of that,I'm way up north brother, like 3 hrs north from you

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**Cgrant** · 01-12-2011, 10:23 AM

ahh, back at it yesterday, SFW, mmmm

A1. OH DB PRESS 40x8/8 45x6/6 50x4/4
A2. DB SHRUGS 6 sets 80x8/8 90x6/6 100x4/4 (fuck i need straps.. shits not heavy enough on the shoulders, too heavy on the hands)

High incline (60 deg.) DB press 45x8/8 50x6/6 55x4/4
BBDecline skullcrusher 4 sets 70x8/8 80x6/6
Standing barbell curl 4 sets 70x8/8 80x6/6

no cardio (place was too fcuking packed)
cut out lat pull downs.
i was ready to hurt someone by the time i was done, nb's and pencil legs EVERYWHERE

**Cgrant** · 01-25-2011, 06:27 AM

Oooops forgetting to log lately

Last nights sfw

Standing OH DB press 45\8\2 50\6\2 55\4\2
Alternate 90 sec RI
DB shrugs 90\8\2 95\6\2 100\4\2

High incline DB press 50\8\2 55\6\2 60\4\2

Lat pull down (per arm) 55\8 70\8 90\6\2

Decline skull crusher 70\8\2 80\6\2
Standing BB curl 70\8\2 80\6\2

No cardo short on time..

Its odd, I'm on a cut, and working tomaintain, but I'm growing.. I'm doing something wrong.... but then again my shoulders and arms are starting to look goooood

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**Cgrant** · 01-31-2011, 04:21 PM

Off last tues.. no leg day had to work.
Good day Friday. Heavy dy fruday. Sfw again today..yeeeaaaahhh

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**Cgrant** · 02-01-2011, 07:06 AM

Last nights sfw

Standing OH DB press 45\8\2 50\6\2 55\4\2
Alternate 90 sec RI
DB shrugs 90\8\2 100\6\2 110\4\2

High incline DB press 60\8\2 65\6\2
Alt with
Lat pull down (per arm) 70\8 90\6\2

Decline skull crusher 70\8\2 80\6\2
Alt with
Standing BB curl 80\8\2 90\6\2

No cardo short on time..

Its odd, I'm on a cut, and working tomaintain, but I'm

**Cgrant** · 02-03-2011, 08:35 PM

Flat db. Bench 60\8\2 65\6\2 70\4\2
Bent bb rows 90\8\2 100\6\2 110\4\2

Low incline close grip bench 70\8\ 80\8 90\6\2
Db hammer curl 50\8\2 55\6 60\6

Short but awesome workout. Feel great, too bad its fucking 11pm lol

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**Cgrant** · 02-08-2011, 11:18 AM

Last night
Oh db press 45\8\2 50\6\2 55\4\2 (bump weighht next timee)
Alt with
Shrugs 90\8\2 100\6\2 110\4\2 gotta stop doing these with db's, shoulders are easy, hands are gonna be a problem holding more weight

Lat pulldown (weight per arm) 90\8\2 100\6\2

High incline db bench 65\8\2 70\6\2.. OH YEAH
Alt with
Ez bar curls 70\8\2 80\6\2

Skipped skull crushers\cardio\tanning. Had to squeeze this in when I had a min.

Side note: PROPS TO BSN FOR BEING AT MY GYM AND GIVING FREE SAMPLES OF EVERYTHING AWAY!
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**Cgrant** · 02-16-2011, 04:34 PM

Last night
Flat db bench 65\8\2 70\6\2 75\4\2
Alt with
Bet over bb row 100\8\2 110\8\2 120\8\2

Low incline close grip bb bench 90\8\2 100\6\2
Alt with
Db hammer curl 55\8\2 60\6\ 65\6

Then the gym closed. Fuuuck

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**Cgrant** · 02-16-2011, 04:34 PM

Deadlifts todayyy

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**Cgrant** · 02-17-2011, 07:24 AM

Deadlifts 185\8\2 205\6\2 225\4\2

Single leg ham curls 50\8\2 60\6\2 65\4\2

Good mronings 95\8\2 115\6\2

And tanning
Lol

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**jagbender** · 02-18-2011, 01:07 PM

Keep on truckin man! I am with you in the same boat!

**Cgrant** · 02-21-2011, 08:27 AM

Originally Posted by jagbender

Keep on truckin man! I am with you in the same boat!

Thanks bro! Everyday in the gym is a good day

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**Cgrant** · 02-21-2011, 08:32 AM

Fridays sfw

Db oh press 45\8\2 50\6\2 55\4\2
Alt with
Db shrugs 100\8\2 110\6\2 115\4\2

High incline db bench 65\8\2 70\6\2
Alt with
Lat pulldown -single arm 90\8\2 100\6\2

Ez bar curls 70\8\2 80\6\2

Terrible workout, tired as all hell, felt weak as a mofo too.. had a hard time with these weights
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**Cgrant** · 02-21-2011, 02:43 PM

OOOOHHH almost at 1000 posts whats this new smiley im seeing everywhere...

ok looks like lhjo to me

**Cgrant** · 02-22-2011, 05:25 PM

A1. Flat Bench 6 Sets 8/8/6/6/4/4 65 70 75 db's
A2. Bent over BB ROW 6 Sets 8/8/8/6/6/6 100 110bb
B1. Decline lever plate press 4 Sets 8/8/6/6 70 90 per arm
B2. Seated Low Rows 4 Sets 8/8/6/6 70 90 per arm
C1. Low Incline Close Grip Bench 4 Sets 8/8/6/6 90. 100 bb
C2. Hammer Curl 4 Sets 8/8/6/6 55 60 db

**Cgrant** · 02-23-2011, 04:40 PM

Back squat 8\8\6\6\4\4 185 205 225

Leg press 10\8\6\6 270 360 450 540

Quad ext 8 x 3. 180 230 250

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**jagbender** · 02-24-2011, 05:51 PM

Looking good keep up the good workouts!

**Cgrant** · 02-25-2011, 09:28 AM

Thanks man!

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**Cgrant** · 03-01-2011, 11:07 PM

Sfw armsss
Oh db press 8\8\6\6\4\4 45 50 55
Alt with
db shrugs 8\8\6\6\4\4 90 100 110 NEED FUCKING STRAPS NOWW

Incline db press 8\8\6\6 65 70
Alt with
Lat pull down 8\8\6\6 90 100 OWWWW

Skull crushers 8\8\6\6 70 80... hit the right a lot more than my left...

fack
Alt with
ez bar curl 8\8\6\6 70 80 UP THE WEIGHT NEXT TIME DAMNIT

Not a bad session, felt a little weak on some lifts, lots of dbags fucking up my focus\flow

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**jagbender** · 03-02-2011, 02:03 PM

Looking good, I had to lay low a couple of weeks, I am seeing a new HRT Doc and I stopped taking the minuscule amount ot Test C for 2 weeks to get a new baseline. Started back 100 mg week yesterday untill 3-11-11 appt then review labs. I started a program with this Doc and have lost 6 pounds so far. Cannot wait to see what the addition of test in proper doses does. Doc will also be looking at LH, FSH, thyroid, DHEA-s and testosterone. plus full CBC and urine... I hope he finds something to help me lose. it sucks to work hard and eat clean and stare at the same #'s on the scale. Finally going down.

Keep up the good work Bro

**Cgrant** · 03-02-2011, 11:21 PM

Originally Posted by jagbender

Looking good, I had to lay low a couple of weeks, I am seeing a new HRT Doc and I stopped taking the minuscule amount ot Test C for 2 weeks to get a new baseline. Started back 100 mg week yesterday untill 3-11-11 appt then review labs. I started a program with this Doc and have lost 6 pounds so far. Cannot wait to see what the addition of test in proper doses does. Doc will also be looking at LH, FSH, thyroid, DHEA-s and testosterone. plus full CBC and urine... I hope he finds something to help me lose. it sucks to work hard and eat clean and stare at the same #'s on the scale. Finally going down.

Keep up the good work Bro

Damn bro! Hopefully that new doc does you right.. I totally geel your pain and am thinkin I need a full panel run too.. I shouldn't look\feel like this at 24! Bestof luck brother.. keep me posted!

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**jagbender** · 03-03-2011, 07:52 AM

24! I'm going to be 50 in April I hope you can get the weight off now. Lot easier (relativley) at your age. I am finding that I need to be at 1500-1800 cals a day. I am doing a modified PSMF type diet I eat one balanced meal a day the rest is protien shakes and vegtable snacks. with good micro nutrient supplements.

hang in there bro

**Cgrant** · 03-03-2011, 08:38 AM

Originally Posted by jagbender

24! I'm going to be 50 in April I hope you can get the weight off now. Lot easier (relativley) at your age. I am finding that I need to be at 1500-1800 cals a day. I am doing a modified PSMF type diet I eat one balanced meal a day the rest is protien shakes and vegtable snacks. with good micro nutrient supplements.

hang in there bro

Givin you a lot of credit for an"old dude" bustin his ass like that!

I'm just messin with ya bro. Looks like you got a good thing going, I've been messing with psmf ideas for ages, I just dnt have a stable enough life to dedicate THAT much to a diet right now. Hopefullu I can kill that shit come summer. You're actually the second person thay was reccomending 1 meal, mrps and veg snacks.

I'm willing to try anything to get this god damned weight off. I want to make sure nothings wrong with me besides diet and being a lazy ass as well lol, makin an appt with the doc asap!

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